Fish, especially fatty varieties such as: salmon, mackerel, sardines, herring, and anchovies, are rich in protein, which helps increase satiety and control blood sugar. The omega-3 and vitamin D found in fish can help reduce inflammation and support the slowing of age-related cognitive decline.

Improved memory

Memory and recall abilities, governed by the brain, tend to decline with age. Regular fish consumption, particularly fatty fish like salmon, may slow this process.

Fish provides omega-3 (DHA, EPA), which helps maintain brain structure and function, supports cerebral blood flow, and reduces inflammation. B and D vitamins in fish are beneficial for memory and overall cognitive function.

Fatty fish rich in omega-3 acids are beneficial for the brain. *Anh Chi*

Supports brain health

Fish, especially fatty fish, are rich in omega-3, vitamin D, and essential micronutrients, which can support brain function and maintain cognition with age. Omega-3 contributes to reducing inflammation and supports nervous system activity, potentially slowing cognitive decline to a certain extent.

Some studies suggest an omega-3-rich diet benefits the brains of individuals with the APOE gene variant; however, there is no definitive evidence that it directly alters the gene's impact. For Parkinson's disease, omega-3 is considered a supportive factor for nervous system health, without clear evidence of a preventative role.

Brain adaptability

The brain can continuously form and adjust neural connections, particularly when individuals learn and acquire new information.

Vitamin D supports nervous system function, contributes to immune regulation, and is linked to neuroprotective mechanisms. This allows the brain to be more flexible in learning and adapting activity as needed. Vitamin D is a fat-soluble vitamin abundant in fatty fish.

Improved mood

The combination of nutrients in fish, including omega-3, vitamins D, B, and E, benefits the brain and contributes to improved neuropsychiatric function.

Omega-3 and vitamin D are linked to regulating inflammatory responses and the activity of neurotransmitters like serotonin ("happiness hormone"), which plays a crucial role in mood regulation.

While fish benefits brain and cardiovascular health, its effectiveness depends on the type of fish and preparation method. It is advisable to limit fish high in mercury, such as: tuna, swordfish, and king mackerel. Prioritize salmon, sardines, and herring two to three times a week. Prepare fish by steaming, light stewing, or making soup to retain nutrients and limit oil and salt.

Anh Chi (According to Eating Well)